Fuel Your Fire: Scientific Peak Performance Nutrition and Training.

 

Fuel Your Fire: Scientific Peak Performance Nutrition and Training.

Change your power, multiply your performance, and release your potential.

 

The Three PM Wall That Changed It All.

Sarah was looking at her computer screen with eyes as heavy as concrete. It was 3 PM on Tuesday and she had struck the wall- again. Her exercise at 5 AM and a nutritious breakfast of a banana and coffee had her more dead than a roller coaster. Sound familiar?

Jump 6 months ahead: Sarah is jumping out of bed at 5 AM, smashing her exercises, and having laser focus until it is time to go to bed. The game-changer? She was taught how to feed her fire.

Your body is a high performance machine and just like any machine, the quality of fuel that you feed it on will be the direct result of the power that you will derive out of it. It is time to explore the science of peak performance nutrition and learn how to become an energy giant.

 

Pre-Workout Fueling: Your Success Takeoff Button.

 

The Golden Rules of Pre-Workout Nutrition.

Timing is everything. Pre-workout meal must occur 2-3 hours before training whereas pre-workout snack is best 30-60 minutes before.

 

What your body craves:

·        Complicated sugars to provide energy that is long lasting.

·        Moderate muscle supporting protein.

·        Low amounts of fat and fiber in order to prevent digestive problems.

 

The Combinations that do Work with Power-Up.

2-3 Hours Before:

·        Banana Oatmeal and a scoop of protein powder.

·        With honey, almond butter and whole grain toast.

·        Berry and granola Greek yogurt.

 

30-60 Minutes Before:

·        Banana and a little hand full of dates.

·        Fruity slices of nut butter with a tablespoon of butter.

·        Home-made energy balls (recipe below!).

 

Pro Tip: Your muscles have a capacity to hold approximately 90 minutes of high intensity fuel. Training longer than that, you will have to take a break during the workout with easy to digest crabs.

 

Recovery after Exercise the Golden Window.

This is where the largest number of people fail. That 30 -60 minutes after your exercise? It is recovery and adaptation pure gold.

 

The Recovery Formula

The muscles are also viewed as sponges as soon as they are trained and are ready to take inized nutrients to repair and grow. Magic proportions? 3: 1 or 4: 1 carbohydrates to protein.

 

Why this works:

Carbs restore the lost muscle glycogen.

·        Protein supplies amino acids to repair the muscles.

·        The combination induces optimum hormone reaction in the recovery.

 

Quick Recovery Wins

·        The original recovery drink (chocolate milk).

·        Greek yogurt with fruit

·        Banana, protein powder, spinach and almond milk recovery smoothie.

·        Turkey and sweet potato wrap

 

Daily Energy Optimization: Getting off the Blood Sugar Roller Coaster.

You shouldn’t be letting your level of energy get the appearance of a crash in the stock market. Stable blood sugar levels mean stable energy levels, constant mood, and performance.

The Steady Energy Game Plan

1. Start Strong Your breakfast preconditions your whole day. Eschew the sugar crash that was about to occur and instead choose:

·        Protein (20-30g minimum)

·        Complex carbs

·        Healthy fats

·        Fiber

2. Power of Protein Distribution Goal 20-30g protein every 3-4 hours. This maintains the metabolism and energy level.

3. Strategy Smart Snacking Balance protein with complex carbs:

·        Apple with almond butter

·        Greek yogurt with nuts

·        Hummus and a vegetable stick meal.

·        Egg yolks, hard-boiled and served on whole grain crackers.

 

Johnson, Hydration: Your Secret Performance Weapon.

Water is not simply about hydrating the body, but it is about ensuring the best in all your body systems.

The Hydration Performance Relationship.

Reduction in hydration by only 2 percent can reduce performance by as much as 20 percent. All parts of your body require sufficient fluid supplies, including your brain, muscular and metabolic functions.

 

Daily Hydration Goals:

·        Start with 16-20 oz upon waking

·        Goal half your body weight in ounces daily.

·        12-16 oz/h of exercise addition.

·        Check the color of urine (pale yellow = hydrated)

 

Electrolyte Enhancement: Use during exercises longer than 60minutes or heavy sweating:

·        1/8th teaspoon of sea salt to your water.

·        Coconut water

·        Self-prepared electrolyte drink made of water, lemon and a pinch of salt.

 

The Mental Game: How Nutrition fuels your drive.

A fifth of all your daily calories is used by your brain. Feed it, and your drive, concentration and mind toughness go sky high.

Tactics of Brain-boosting Nutrition.

Omega-3 fatty acids (salmon, walnuts, chia seeds) are beneficial to mental capabilities and decrease inflammatory processes.

Antioxidants (berries, dark chocolate, green tea) defend against the oxidative stress and maintain the clarity of mind.

B-vitamins (leafy greens, legumes, whole grains) play a significant role in the generation of energy and the synthesis of neurotransmitters.

 

Family Take the Fuel Assessment Quiz.

Self-evaluation, 1, 5 (1 = terrible, 5 = amazing):

1. Morning Energy: What happens to you when you get up?

2. Performance Workout: how energetic and strong are you exercising?

3. Afternoon Stability: Do you not have an energy crash at 3 PM?

4. Evening Vitality: Do you feel like doing things after work?

5. Speed of Recovery: How soon do you recover after working out?

Your Score:

·        20-25: You are already like a champion in terms of fueling!

·        15-19: You are heading in the right direction with areas to improve on.

·        10-14: There is time to change some strategy.

·        under 10: Your body is screaming at you to eat better food- we are going to do so!

 

Fire Starter Recipes: 5 Minute Fuel Solutions.

 

1. Champion's Energy Balls

 

Preparation time: 5minutes| Serving: 12 balls.

·        1 cup rolled oats

·        ½ cup almond butter

·        ⅓ cup honey

·        1/4 cup mini dark chocolate.

·        2 tbsp chia seeds

·        1 tsp vanilla

Combine and roll into balls and refrigerate after 30 minutes. Perfect pre-workout fuel!

 

2. Recovery Power Smoothie

 

Prep time: 2 minutes | Serves 1

·        1 banana

·        1 cup chocolate almond milk

·        Dissoyage: Petsite force 360 v.

·        1 tbsp almond butter

·        Handful of spinach

·        Ice cubes

 

Mingle and overcome your downtime.

 

3. Sustain Energy Overnight Oats.

Prep time: 5 minutes | Serves 1

·        ½ cup rolled oats

·        1 tbsp chia seeds

·        1 cup milk of choice

·        1 tbsp maple syrup

·        ½ cup berries

·        2 tbsp Greek yogurt

Blend, store in refrigerator, rise up and have prepared fuel.

 

4. Quick Power Toast

Prep time: 3 minutes | Serves 1

·        1 whole piece of bread, toasted and individual, bread made out of whole grain.

·        1 tbsp almond butter

·        ½ banana, sliced

·        Cinnamon and hemp seeds sprinkling.

 

Ideal energy stimulation before workout or in the afternoon.

 

5. Hydrating Recovery Bowl

Prep time: 4 minutes | Serves 1

·        1 cup coconut water

·        ½ cup frozen mango

·        ¼ cup Greek yogurt

·        1 tbsp honey

·        Coconut flakes, chia seeds, and granola in the form of toppings.

Prepare the base materials and pour into the bowl and add the toppings.

 

Your 7-Day Fire Challenge

 

Are you willing to apply this knowledge? Here is your week challenge to change your energy and performance:

 

Week Schedule:

Days 1-2: Foundation Phase

·        Monitor your energy level (1-10) after every 2 hours.

·        Apply adequate hydration (by beginning with the morning glass).

·        Add protein to every meal.

 

Days 3-4: Timing Phase

·        Train pre-workout nutrition (experiment)

·        Pay attention to the recovery period after the work out.

·        Measuring patterns of energy during the day.

 

Days 5-7: Optimization Phase

·        Fine-tune your meal timing

·        Fire Starter recipes: test.

·        Evaluate general energy improvement.

 

Daily Tracking Prompts:

·        Morning energy level (1-10)

Pre-workout carb and performance during the workout.

·        Afternoon energy stability

·        Evening vitality

·        Overall mood and motivation

 

The Notorious Fuel Misjudgments that Kill Your Fire.

 

1. The Breakfast Skip

You cannot start your day without fuel, as though you are going to drive on empty. Your metabolism remains slow and you will tend to overeat in the future.

2. The All-or-Nothing Approach

It is not the idea of perfection but consistency. A 80/20 method (80 percent nutrient-dense, 20 percent flexibility) is conducive, as well as efficient.

3. Ignoring Individual Needs

The amount of fuel you require is based on the size of your body, the level of activity or your goals and genetics. What is good with your gym mate may not be good with you.

4. Liquid Calories Gone Wild

Smoothies, sports beverages and fancy coffee may contain high calorie content without filling you up. Keep an eye on the drink you are taking.

 

The First Steps to Take in Your Action Plan.

Feeling overwhelmed? Begin with these three things that cannot be bargained:

1. Wake up and take 16-20 oz. of water.

2. Eat at least one meal per day with protein in it.

3. Plan to have your biggest carbohydrates with your and around exercises.

 

These should be mastered in two weeks and then further strategies can be added. Minor, continual adjustments bring about permanent change.

 

Always keep in mind: You are not supposed to be perfect. You just have to start. And your fire is ready to be lit--and the match is in your hands.

 

What are you going to do to keep your fire going to-day?